Journal Entry 175

Log:

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2/21 – 176.1lbs – 2900 calories – 7500 steps – 3.7miles

2/22 – 176.4lbs – 2150 calories – 6900 steps – 3.5miles

2/23 – 178.2lbs – 2100 calories – 2800 steps – 4.5miles

2/24 – 177.2lbs – 1950 calories – 7800 steps – 3.7 miles

2/25 – 175.4lbs – 2000 calories – 8500 steps – 4 miles

2/26- 175lbs – 1700 calories 2400 steps – 1 mile (snow day)

2/27 – 175lbs – 2250 calories – 8500 steps – 4 miles

Average Weight -176.1lbs   Average Calories 2150 calories

Training:

Weekly Split:

  • Saturday – Push
  • Sunday – Pull
  • Monday – Legs
  • Tuesday – Push
  • Wednesday – Pull
  • Thursday – Rest / Snow Day – 200 bodyweight squats / 200 pushups
  • Friday – Modified Leg and Abs day (Sore from the bodyweight workout ;))

A good week in training, although I didnt set any PR’s on anything. I’ve become very limited in my gym, because my Bowflex Db’s broke. Well one of them broke, so I could do a few things with one set of DB’s, but the other is knocked out until someone can fix it. That means the heaviest I can go with DB’s is 50lbs. The problem is my gym has 50s, 40s, and 30s. That’s too big of a gap on a lot of exercises, so dumbbell training is out for now on a lot of exercises.

I started to burn out towards the end of the week as well. At least I felt burnt out. Especially on Friday, there was no motivation or intensity at all in my workout. The day before I didnt eat much, because I barely moved the whole day, since we were snowed in. I did however knock out 10 sets of 20 squats and 20 pushups spread out over the day. I actually enjoyed doing it and it gave me a nice energy boost, but I didnt expect to be sore. My lats and hamstrings were very sore the next day haha. Either way I plan to maybe start doing 100 pushups a day just for an energy boost. You wouldn’t believe how well it works, especially if you feel tired.

My sleep has also been off this week. I wake up a few times during the night and I’ve also been waking up earlier and ready to get up. Not a bad thing for work, but I feel like I’m not getting quality sleep. I think this may be excess cortisol from training too much. I also plan to bump up carbs a bit more, because they are pretty effective in lowering excess cortisol when your already lean.

Diet

Shelby Starnes released an article a while back called Controlled Carb Bulking. It really piqued my interest for two reasons. One is because it looks very simple to implement and two I feel like it would work very well for my body. I’ve noticed that if I go too low in carbs my energy and strength is not very good. On the other hand, if I go too high in carbs I looked bloated and gain too much weight. The sweet spot for carbs is roughly 1 gram per pound of Lean Body Mass or bodyweight. This will be enough to fuel the thyroid, reduce cortisol better than lower carb approaches, prevent gluconeogensis in the liver and add a bit more variation to the diet. Its low enough carbs though that after the liver and workout carbs are replenished, none is leftover to be stored as fat. Its essentially meeting the body’s needs in carbs and not under/over doing it. I know some people can eat carbs all day, but I’m not one of those people (even when I’m very active). After you meet you needs in carbs, the rest of the diet comes from protein and fat. Easy enough. He recommends 16x bodyweight on training days and 12x bodyweight on rest days. I’d probably just split the difference and eat 14x bodyweight every day. Slowly going up if I’m not gaining weight too quickly.

This would bump my calories up 2-300 or so mainly from carbs. He recommends way too much protein though. I’ll stick to right around bodyweight and increase the carbs to the appropriate amount, and just increase dietary fat instead. Less bloating and cheaper. I may also add 2-3 glasses of red wine, just because it has a decent amount of benefits in moderation. This would lower fat intake, but it should be plenty high already. He also recommends one day a week of higher carbs. I’m already doing this on Saturday, so no need to change anything there.

Some pics from the week:

Sunday Dinner Meat and Veggies

Sunday Dinner
Meat and Veggies

New wireless speaker for my gym, Bluetooth enabled

New wireless speaker for my gym, Bluetooth enabled

4 ounces of red meat/ chicken, 1/2 of a chicken sausage, 3 whole eggs, veggies and crackers. This was my dinner for most nights this week.

4 ounces of red meat/ chicken, 1/2 of a chicken sausage, 3 whole eggs, veggies and crackers. This was my dinner for most nights this week.

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Rest day meal Meat, Veggies and a few crackers

Rest day meal
Meat, Veggies and a few crackers

Same, but added some Panera toast

Same, but added some Panera toast

Best red wine I've had in awhile. Way less tannic than most I've had recently.

Best red wine I’ve had in awhile. Way less tannic than most I’ve had recently.

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